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Transform Your Body In 28 Days!
Copyright © 2016
All rights reserved. No part of this book may be reproduced, stored in a retrieval
system,or transmitted in any form or by...
Before we even get started, there are a few important things
thatneed to be stated. Losing weight is a mind game. If you
c...
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The importance of nutrition for fitness

You may receive the calories and nutrients you need to fuel your everyday activities, including frequent exercise, by eating a well-balanced diet.

It's not as easy as picking vegetables over doughnuts to eat nutrients that will power your exercise performance. You must consume the appropriate foods at the appropriate times of day.

Discover the significance of nutritious breakfasts, post-workout snacks, and meal plans.

Obtain a successful start.

A crucial meal of the day is your first one.

Regular breakfast consumption has been related to a lower risk of obesity, diabetes, and heart disease, claims a Harvard Health Letter article. A healthy breakfast can aid in refueling your blood sugar levels, which your body needs to fuel your muscles and brain.

When exercising is on your agenda, it is extremely crucial to eat a healthy breakfast. If you skip breakfast, you might experience dizziness or fatigue while exercising.



It's important to pick the correct kind of breakfast. Too many people begin their days with simple carbohydrates. You won't feel full for very long after eating a plain white bagel or doughnut

In contrast, a breakfast high in fibre and protein may help you stave off hunger for longer and provide you the energy you need to continue working out.



To eat a nutritious breakfast, remember to:

Try oatmeal, oat bran, or other whole-grain cereals that are high in fibre rather than sugary cereals manufactured from refined grains. Add some protein after that, like milk, yoghurt, or chopped almonds.

Use whole-grain flour in place of some all-purpose flour for cooking pancakes or waffles. Add some cottage cheese to the batter next.

If toast is your preference, go for whole-grain bread. Add an egg, some peanut butter, or another protein source to it after that.

The importance of nutrition for fitness

You may receive the calories and nutrients you need to fuel your everyday activities, including frequent exercise, by eating a well-balanced diet.

It's not as easy as picking vegetables over doughnuts to eat nutrients that will power your exercise performance. You must consume the appropriate foods at the appropriate times of day.

Discover the significance of nutritious breakfasts, post-workout snacks, and meal plans.

Obtain a successful start.

A crucial meal of the day is your first one.

Regular breakfast consumption has been related to a lower risk of obesity, diabetes, and heart disease, claims a Harvard Health Letter article. A healthy breakfast can aid in refueling your blood sugar levels, which your body needs to fuel your muscles and brain.

When exercising is on your agenda, it is extremely crucial to eat a healthy breakfast. If you skip breakfast, you might experience dizziness or fatigue while exercising.



It's important to pick the correct kind of breakfast. Too many people begin their days with simple carbohydrates. You won't feel full for very long after eating a plain white bagel or doughnut

In contrast, a breakfast high in fibre and protein may help you stave off hunger for longer and provide you the energy you need to continue working out.



To eat a nutritious breakfast, remember to:

Try oatmeal, oat bran, or other whole-grain cereals that are high in fibre rather than sugary cereals manufactured from refined grains. Add some protein after that, like milk, yoghurt, or chopped almonds.

Use whole-grain flour in place of some all-purpose flour for cooking pancakes or waffles. Add some cottage cheese to the batter next.

If toast is your preference, go for whole-grain bread. Add an egg, some peanut butter, or another protein source to it after that.

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  1. 1. Transform Your Body In 28 Days! Copyright © 2016
  2. 2. All rights reserved. No part of this book may be reproduced, stored in a retrieval system,or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher. Disclaimer All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting fromthe use of this material. While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuseof this information. You are encouraged to print this book for easy reading.Use this information at your own risk. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Contents Introduction - You're Not Alone Welcome to “From Flab To Fab”.
  3. 3. Before we even get started, there are a few important things thatneed to be stated. Losing weight is a mind game. If you change your mind, you’ll change your body. It’s inevitable. When we say “change your mind”, it doesn’t mean changing yourmind from eating cookies to gobbling cake. What we’re talking about here is the mindset behind all weight loss. It doesn’t matter what your age or sex is... the principlesare the same. First, you need to stop hating your body. Way too many womenhave negative images of themselves. They feel that they’re fat and ugly while all the other women are better. You may have coveted the ‘thigh gap’ but can’t even find clothesyour size at The Gap. “Why can’t I look like her?”... “It sucks being me!”... “Ihave horrible fatty genes!” These are just some of the ways women beat themselves up. Here’s the truth...You need to love yourself for what you are... flab, rolls, cellulite and all.
  4. 4. You need to start this weight loss journey from a place of self-love. If you don’t change this mindset, even when you lose the weight,you will still have negative self-image issues. You will never be good enough for you. Accept yourself... and from there you can improve. This is ajourney and not an overnight miracle. Look in the mirror. That’s your competition. Not anyone else. You also need to understand that you CAN lose weight. By assuming that you have ‘fat genes’ or that it’s more difficult foryou to lose weight, you make it a self-fulfilling prophecy. There will be times when you slip up. This is inevitable and parfor the course. When pursuing any worthy goal, the journey isnever linear.
  5. 5. It’s often fraught with little setbacks, slip ups, mistakes, etc. What you need to understand is that every setback is a set up fora comeback. During those times when you slip up on your diet, don’t throw in the towel and give up just because you made one mistake in yourdiet. If you eat a slice of cake after work, don’t blame yourself and gocrazy the rest of the day by eating whatever else comes your way. Acknowledge your mistake and strive not to make any more. If you are on track for the next few days, this one small slip up will be negligible. If you throw your diet out of the window and give up, you can rest assured that the weight will pile back on. You are not your mistake. Acknowledge, correct it, and avoid future mistakes and KEEP MOVING FORWARD. That is the onlyway to succeed. You’re definitely in control of your body and can change for the better if you know what to... and this book will tell you what todo.
  6. 6. All that you need to do is follow it to the letter and you will reach your desired weight. In the process, you will gain energy, becomestronger, feel happier and have a sense of accomplishment that just can’t be described. Does that excite you? It should! Read on. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 1 - The Struggle Is Real Yes, it is. This is what the weight loss companies and diet pills manufacturers don’t want you to know. Weight loss is a difficultprocess. The concept is brain dead simple. All you need to do is burn morecalories than you consume. That’s all it is. If you remove all the fluff and hype, it always boils down to this one principle.
  7. 7. You need to eat the right foods in the right quantities and getsufficient exercise. The diet pill companies will tell you that you can achieve staggering results – “Lose 12 Pounds in 7 Days!” without starving yourself. Easy weight loss! That’s always their angle. Common sense will tell you that these pills will never work. Afterall, how can you lose weight by eating something else? To convince you that these pills work, the supplement companieswill list a whole range of ingredients that sound exotic and supposedly have fat burning properties. Women believe this hype because the truth is a bitter pill to swallow. Cleaning up your diet and exercising is difficult. Takingweight loss pills is easy. And everybody wants easy. Easy often leads to disappointment, regret, a loss of time andmoney. This is a heavy price to pay because most often, you’llnever see any results.
  8. 8. That’s why you see women going from pill to pill. That’s why newweight loss supplements keep hitting the market. When people realize that it’s not working, they try the next product and thenext and the next… This vicious cycle just doesn’t end. You need to understand that in most cases, you gained the weight gradually. Nobody wakes up 20 pounds heavier overnight.Your body got fatter over time. In order to lose the fat, it will take time. This book says that you’ll transform your body in 28 days… and it will. If you do whatit says. It doesn’t make wild promises of losing 20 pounds in a week. Inbest case scenarios, you might lose 3 to 4 pounds a week. In 4 weeks, you’ll lose about 12 pounds… or maybe 8. It all depends on your body. The more excess weight you have,the more weight you’ll lose. It’s a strange contradiction but generally, fatter people lose weight faster. The leaner you get, the more challenging it becomes. Whatever the case may be, 28 days is a good time frame to aimfor. You will definitely see the difference
  9. 9. There is a quote in the fitness industry. It takes 4 weeks for you to see your body changing. It takes 8 weeks for your friends and family.It takes 12 weeks for the rest of the world. KEEP GOING This is very true. In 28 days, the transformation that you see willgive you the motivation to keep going because you know that what you’re doing works. Most people give up because they can’t see results fast enough.Usually, they’ve just not given themselves enough time. You’ll need to plan your weight loss and then you’ll realize just how long it will take you to reach your goal. We’ll be looking atthis in the next chapter.
  10. 10. What’s really important is that it keeps things realistic for you. Ifyou’re looking at an 8 week stretch to reach your dream body, you’ll not lose motivation and give up after 2 weeks because youhave six more weeks to go. You also will not believe the hype that the infomercials andsupplements throw at you. You body works at its own pace. It’s not affected by hype or fantasies. Weight loss is based on natural laws. You wear whatyou eat. You need to move more… and you need to stay the course. This is what transforms your body. It doesn’t sound glamorous or fun… but the truth seldom does. Nevertheless, you can lose weight. You ALWAYS can. Now let’s move on to the next chapter where I show you just how long it’lltake you to reach your desired weight. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 2 - Planning & Tracking Your Progress
  11. 11. The first thing you need to do is to check what your daily caloricdeficit should be. You can go here and check that. http://www.freedieting.com/tools/calorie_calculator.htm Being at a daily caloric deficit is the most important factor thatdetermines if you will succeed or fail. You could eat clean, watch your diet and exercise daily… BUT… ifyou’re at a caloric surplus, you will never see your weight drop. This is the reason why so many people struggle to lose weightand never see progress. So, what is a caloric deficit? It simply means a shortage in the amount of calories consumedrelative to the amount of calories required for maintenance of current body weight.
  12. 12. In other words, you’re consuming fewer calories than your bodyuses. Now your body has no choice but to tap into its fat stores for fuel. This is the only way you will deplete your body’s fat stores and lose weight. Ideally, you should aim for around a 500-calorie deficit daily. You don’t need to obsess over the numbers and aim for perfection. As long as you’re within the 400 to 600 range, you’ll be just fine and lose weight steadily. In order to know your calories, you can visit this site. http://www.freedieting.com/tools/calorie_calculator.htm All you need to do is fill out the necessary fields and click on the“calculate” button. You’ll now be shown 3 different numbers.
  13. 13. Maintenance means that if you consume this number ofcalories, your weight will neither go up nor go down. Fat loss denotes a caloric deficit. This is the number that youneed to aim for in order to lose weight. Extreme Fat Loss is an indicator that you should not drop yourcalories below this number. So, if you wish to lose 20 pounds and you’re losing about 2 pounds a week, you’ll be looking at a time frame of 10 weeks…that is about 2 and a half months. It seems long, doesn’t it? Here’s what Earl Nightingale once said – “Don't let the fear of thetime it will take to accomplish something stand in the way of yourdoing it. The time will pass anyway; we might just as well put that passing time to the best possible use.” Even if it takes you 10 weeks, go for it. While this guides states 28 days, these 28 days are for you to seea transformation. To actually see results!
  14. 14. Most women never see any results. This guide gives you results…However, if you need 10 weeks, you’re not going to achieve it in 28 days. If we follow the example mentioned above, you’ll lose 8pounds in 28 days. It may not seem like much, but it is definitely going to be a visible difference. Your face will become slimmer. Your belly andthighs may shrink a little. You’ll be amazed. And that’s the whole point of this book… To show you what’s possible… and from there you keep going. If it takes you ten weeks, you just keep doing what you’ve been doing these 28days till you reach the ten weeks. You must stay the course! Success is nothing more than a few simple disciplines, practicedevery day. Tracking Your Progress What gets measured gets managed. So, it’s imperative that youmeasure your progress and keep a close eye on your diet and training.
  15. 15. The first thing you’ll need to do is weigh yourself on a weighing scale. You should do this once a week on the same day and at thesame time. Do not weigh yourself daily because your weight will fluctuate andit can be demoralizing. Once a week will do and it will reflect any weight loss. Do note that the scale weight only gives you a general idea but itis not indicative of body composition. For example, if you lost 3 pounds of fat and gained 2 pounds ofmuscle, the scale will only show a loss of 1 measly pound. This can be very misleading. You’d actually have made good progressand will look different since fat takes up a lot more space than muscle. That is why you also need to take photos of your body once every2 weeks. With photos, the difference in your appearance will be more evident and you’ll feel more motivated. Many people are much more amazed to see before and afterphotos instead of just a difference in numbers on a scale.
  16. 16. If possible, get your bodyfat percentage measured. You can ask your doctor to do this and he or she will probably use calipers todetermine your bodyfat percentage. This is an accurate measurement to go by and your goal will be tolower your bodyfat percentage to what’s ideal for you. Using a tape measure to record down the measurements of different parts of your body is helpful too. You can encircle the tape around the middle of your thigh, your arm, hips, chest, etc. It’s important that you measure the same places in future to keepthings accurate. With time, you’ll notice the inches dropping. Even if the scales show no difference after 2 weeks of exercise,the tape measure will definitely show you if you have become smaller. Muscle is a lot denser than fat and takes up much less space. In the first 3 to 4 weeks, it may seem like the results are slow. Losing a few pounds here and there may make it all seem like a total waste of time. You must understand that there are changeshappening in you.
  17. 17. The body is adapting. Your metabolic rate is increasing. The bodyis starting to tap into its fat stores for fuel. All this is happening on the inside but you do not see obvious results on the outside. This discourages the majority of womenwho quit on their weight loss program within the first month. Most give up after 2 weeks! The take a break and go back to their poor eating habits and sedentary lifestyle. 2 months later they decide to lose weightagain. When does it ever end? This is the biggest mistake. You’ve just turned on the ignition andbefore the pedal hits the metal, you’ve given up. Motivation is what gets you started. Habit is what keeps yougoing. When you embark on a weight loss journey, give yourself an end date 90 days later. Do not stop before you reach that 90 days oryou reach your weight loss goal.
  18. 18. There may be occasions where you slip-up on your diet. There may be times when you skip your workouts. There may even be weeks where there is no change in weight. Despite all these, keepgoing till you reach the 90-day mark. If you hate starting over, stop giving up. Three months from now,you will thank yourself. Do not give up on yourself and kill off your weight loss dreams before they have time to bloom. Most visible weight loss can be seen after 90 days. That’s about 3months. You absolutely must give yourself 3 months. Track your progress weekly and if things don’t seem to bechanging for the better, tweak your workouts and diet. This is the best way to lose weight without losing your way. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 3 - Mastering Hunger & Conquering Emotional Overeating
  19. 19. Let’s face it. If you want to lose weight, you’re going to have to eat less. Yes… yes… You don’t want to. You enjoy eating. Do youreally have to cut down your calorie intake? Yes. What if you eat the same amount and just exercise? No. You stillneed to eat less. Ok… ok. You’ll eat the same amount, exercise like crazy and popa few slimming pills too. That ok? No. You’ll still have to eat less. Now that we have established that fact, we can move on. Whenwe say eat less, it doesn’t mean that you will have to eat like abird. You’ll always have enough food to eat, to stay strong, fit and healthy. The problem society faces these days is that people eat too much. They eat when they’re happy. They eat when they’re sad. They eat when they’re hungry and they eat when they’re nothungry… out of fear that they might get hungry later.
  20. 20. Once you aim to cut your calories, you will definitely end up eating less than you’re accustomed to. Since you’re already in thehabit of eating a certain quantity of food daily, the body is going to feel a little hungry. This is normal. You’re not starving. Your body needs time to adjust to the fewer calories. There will be slight discomfort and you may find yourself thinking of food often. You will need to exercise will-power and not eat. Maintaining the caloric deficit isimperative to losing the pounds. Look at it as a challenge that you can surmount. Many womenlook at controlling their diet as a huge pain in the butt. There are 7 tips in this chapter to curb your appetite. These will help to a certain extent at controlling your cravings. Do note thatwithin a week of maintaining a caloric deficit, your appetite will naturally diminish. The less you eat, the less you’ll want to eat. You stomach willshrink and you’ll require less food to feel satiated. That may take a week or two to happen. Depending on how much you’ve been eating daily, it may take longer but rest assured thatyou will need less food as you go along.
  21. 21. 7 Tips to Curbing Hunger • Skip breakfast. This runs contrary to everything you’ve heard so far. However,studies have shown that the later in the day you have your first meal, the less you’ll eat throughout the day. If you reallymust have breakfast, go ahead, but keep it light and make sure it is protein based. Skip the sugary cereals and white bread. • Drink lots of water. It’ll make you feel full and very often people mistake thirst for hunger. You also need to be sufficiently hydrated to acceleratefat loss. • Consume a tablespoon or 2 of virgin coconut oil daily. It has been shown to reduce one’s appetite, make a personleaner and also less prone to storing fat. • Stay active throughout the day. Sedentary activities such as vegetating in front of the TV for hours, playing video games non-stop, watching movies at thecinema, etc. will automatically make you want to pop something in your mouth to munch. Avoid these activities.
  22. 22. • Eat lots of vegetables. Vegetables such as broccoli, spinach, carrots, cauliflower, kale, celery, etc. contain a ton of beneficial properties. Not only are they good for your health but they will also leave you feeling fuller for longer. • Use smaller plates. This is a psychological trick. Smaller plates look fuller with less food. So, your brain automatically assumes you’re eating a lotwhen you’re not. • Go to bed earlier. A bad habit that many people engage in is binge eating at night. This is usually because they’re awake watching TV and end up feeling hungry. If you find that you’re getting hungry atnight, go to bed earlier. You will not struggle against cravings. Follow the tips above and you will reduce the amount that youeat. Once you achieve this feat, your weight loss will go from being a possibility to a probability and finally, a reality. Your dietis that important to your success. Never forget that.
  23. 23. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 4 - Do You Need To Diet? You don’t need to diet… but you need to follow a diet. Does that sound confusing? Many women make the mistake of starving themselves in the hope of losing weight fast. This is counterproductive and actuallyworks against them. You need to be on a diet that is right for you… and mostimportantly, you need to be at a caloric deficit. As long as you’re at a caloric deficit, you will lose weight. You’re probably wondering… “What if I ate junk food and stillmaintained a caloric deficit?” In theory, yes. It’s not so simple… but yes. You can lose weighteven while eating fast food, processed food, and junk
  24. 24. food… whatever they may call it. You know what these foods are. As was mentioned in chapter 1, if you consume lesser caloriesthan your maintenance level, you will lose weight. Therefore, theoretically speaking, even if you were on a junk fooddiet the entire day but you were consuming about 500 calories lesser than your maintenance level, you will lose weight. Many overweight or obese women, almost always have a very poor diet. It is extremely difficult for them to switch from a diet that is so high in processed/junk food to one that is clean and wholesome. Expecting to switch your diets overnight is just setting yourself upfor failure. You absolutely must do this slowly and progressively. Therefore, your best course of action will be to carry on eatingthe way you have, but aim for a caloric deficit. That essentially means that you’ll be consuming less junk foodthan you were used to. This in itself will help you lose weight.
  25. 25. However, since the goal is to lose weight and get healthy, your end goal should be to eliminate junk food from your diet and eatclean. Every week, make one small positive change to your diet. If youusually have 2 cheeseburgers for lunch followed by a soda, you may replace that with a crunchy tuna wrap and a glass of cold coconut water. Psychologically, this is easier. It’s just one meal. Keep at it till this becomes a habit and you slowly but surely, replace all thejunk meals with wholesome yet tasty meals. Healthy meals can be delicious too. You are not sacrificing tasteor pleasure by eating healthily. It’s just a matter of getting your taste buds and body to enjoy eating healthy foods. Over time thiscan be achieved. In the meantime, you may eat junk foods and still lose weightwhile on a caloric deficit. You should also note that junk foods are nutrient deficient. That means, you could be eating junk food and after a short while stillfeel hungry. That’s because your body hasn’t got all the nutrientsit needs. This is one reason why if your diet is poor, you always feel hungry no matter what you eat.
  26. 26. Also note that, there are certain processes within the body that will prevent you from losing weight beyond a certain point. The body is a highly complex organism. It will lose weight for a while since you are on a caloric deficit. However, with time, you willfind it increasingly difficult to do so. It’s not merely a mathematical equation where calories in mustbe less than calories out. There are other factors such as the quality of the calories consumed, the thermogenic effect of thefood eaten, etc. So, ideally, you may consume junk food at a caloric deficit and over a period of a month or two, slowly wean yourself off theseunhealthy foods and get on a healthy diet. Of course, you may indulge in junk food once in a while. However, many people who have made the switch never feel theurge to eat junk food again. One of the best ways of eating to lose weight will be to consumefoods that help with the fat burning process. By including these foods in your diet, you’ll not only feel more satiated but the body will burn more calories too. Unlike
  27. 27. weightloss supplements, these foods actually work… and they’re cheaper. Foods That Burn Fat • Almomds • Oatmeal • Eggs • Legumes & Beans • Berries • Olive oil • Green vegetables • Lean meats & oily fish • Green tea • Avocadoes • All natural peanut butter Just by consuming these foods, you’ll be able to curb your hungerand also hasten the fat burning process. So… while you do not need to follow a highly restricted diet andstarve yourself, you should aim to consume foods that are beneficial to your health.
  28. 28. You’ll be amazed at just how much good food you can eat when it’s not processed. In the next chapter, we’ll look at what the bestfoods are for you and what is the single best thing you can do to lose weight. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 5 - Whole Foods and WrongFoods Before telling you what the good foods to eat are, here is one ofthe BEST ways to lose weight fast. You ready? Cut Your Carbohydrate Intake and Processed Foods! Carbohydrate intake is one of the biggest factors affecting the speed at which you lose weight. In fact, the main reason most women gain weight is because they consume too much processedcarbs.
  29. 29. When you eat processed carbs such as donuts, pasta, white bread, white potatoes, etc. the calories quickly add up and thebody has a lot of fuel. It shuttles all the excess fuel into its fat stores and that’s how yougain weight. Furthermore, the processed carbs usually cause a spike in insulin levels which indirectly lead to weight gain. A double whammy. There is no denying that a restricted carb intake will do wonders for your fat loss. In fact, studies have shown that restricting yourcarbs is more effective than restricting your calories. So, if you are on a 500 calorie deficit daily, and your carb intakeis minimal, you will lose much more weight in the same span of time than you would by consuming carbs while on a deficit. Does that make sense? In simple words, less carbs equals morefat loss. Sounds good? You bet! When you cut down your carb intake, your body will burn more fat from its fat stores because it doesn’t have much carbs to burnfor fuel. So, fat loss is accelerated.
  30. 30. Your body’s blood sugar level will drop and people suffering fromdiabetes will see an improvement in their condition. A restrictivecarb diet also keeps type 2 diabetes at bay since your body’s insulin sensitivity is on point. Your good cholesterol levels will go up and your bad cholesterol levels will drop. Many people assume that cholesterol is linked to fat intake. The truth is that a high carb intake also has an adverse impact onyour cholesterol levels. This runs contrary to popular belief yet studies show that a low-carb diet has more positive effects on your triglycerides than a low-fat diet. Now, it is important to note that you should never take thingsto extremes. This applies to carb restriction too. There are diets such as the Atkins diet which is based on severe restriction of carbs for long periods of time. This is detrimental to your body because you will end up fatigued, moody and weak. The diet is not sustainable and once you come off it, you will gainwhatever weight you lost and a bit more. Excessive carb restriction will compromise your immune system, lead to muscle loss, slow down your fat burning and put you in aweight loss plateau.
  31. 31. Your body’s testosterone production will fall and you will have asuppressed thyroid output. You’ll also develop leptin resistance which doesn’t bode well for fat loss. So, what do you do? How do you strike the right balance? Youwant the best of both worlds, don’t you? The only way to achieve this is with a technique that is known ascarb cycling. You will avoid carbohydrates for 3 to 6 days at a time. If you are overweight or obese and have a slower metabolism,you should aim for 5 to 6 days of minimal or zero carbs. If you just have a few extra pounds to lose, you just need to gofor 3 to 4 days with low or no carbs. After the period of carb restriction, you will follow it with one dayof carb intake. This is known as your “re-feed” day. Consume sufficient carbs on this day and you will give your body the fuel that it needs. Your metabolism will get a boost
  32. 32. and your body will get a surge of energy as its fuel stores get replenished. Stick to healthy carbs such as sweet potatoes, whole grain breads, whole grain pastas, etc. You should aim for a 500 to 700calorie surplus over maintenance level. This will put your body back in fat burning mode. Use this technique repeatedly to accelerate your fat loss and improve your health. The day will come when you won’t crave for carbs or processed junk foods. When your body becomes healthy, its tastes will change. That’swhy fit people are constantly able to make wise food choices. Once you have gotten over the hump of ditching these foods, therest is easy. Your insulin sensitivity will improve, the pounds will drop and youwill look and feel like a brand new you. There is a saying – “Your abs are made in the kitchen, not the gym.” What that means is that almost 80% of your success at weight loss or getting lean is dependent on your diet.
  33. 33. When it comes to weight loss, the majority of your attention mustbe given to your diet. The 7 foods listed below will sabotage your weight loss efforts. There is absolutely no doubt that you have everything to gain andnothing to lose by giving these foods a pass. The problem is that many people love these comfort foods andhate giving them up. Sugar is addictive. The more sugary foods you eat, the more you’ll crave. So, byeliminating them slowly, you’ll slowly condition your body to crave for these foods less and less. 7 Foods You Should AVOID at All Costs! • Doughnuts are probably one of the unhealthiest foods on theplanet. They consist of nothing more than refined carbohydrates and sugar. They are high in calories, fats, carbs and other preservatives. Continued consumption of doughnuts will leadto weight gain digestive problems. • Fast food. Enough said.
  34. 34. • Chips are just about everybody’s guilty pleasure. Ah… the joys of crunching on them while watching a movie. Chips have high levels of trans fats due to the hydrogenated vegetable oils that are used to fry the chips. This will lead toweight gain and cardiovascular disease. • French fries. It has been said that French fries are moredeadly than cigarettes. There may be some truth in this. High in trans fats and carcinogens, these foods can causecancer. • Bagels are another crowd pleaser. It has a very high glycemic index. It causes insulin spikes this creates inflammation in the body along with other health issues. Acne, body aches, clogged arteries, mood swings, etc. areall side effects of unstable insulin levels… and of course, weight gain. Skip the morning bagel. It’s better to skip the bagel than go for a 30 minute walk. That roughly gives you an idea of howdetrimental it is.
  35. 35. • Microwaved popcorn. All the rage these days. Convenient, tasty and fun. Yet, they contain carcinogens and diacetyl.Both cause cancer. • Cereals are another fat gain culprit. Most cereals are notgood for your body despite being marketed as “healthy natural foods”. There is hardly anything natural about cereals. They are genetically modified foods that can harmyou in the long run. Just avoiding the unhealthy foods is half the battle won. Always remember the long term effects. Don’t give in to sinful pleasuresin the short term which may lead to suffering in the long run. Important Foods You Should Eat Proteins Protein requires more energy to digest than carbs or fats. That means if you eat a slice of beef that’s about 200 calories, hypothetically you might burn 40 calories digesting it. Whereas,eating an ice-cream will require very few calories to digest it. That means you should be getting quite a bit of your daily calories from protein foods. Meats and legumes are awesome
  36. 36. sources of protein. The protein will also help you gain muscle ifyou are on a weight training program. Aim for about 0.8 gramsper pound of bodyweight. The protein will build more muscle. When you have more muscle,you end up burning more fat. This is a good cycle to be in. That iswhy you may notice that people who are muscular and fit get away with eating more. Their muscles are burning more calories round the clock. Good sources of protein are skinless chicken, lean beef, tuna, sardines, chickpeas, eggs and salmon. The fish contain Omega-3fatty acids. That makes them even more beneficial to the body. The chemical properties in certain foods trigger off certain processes in the body that cause fat loss. So, eating these foodswill make your body wake up and burn more fat. Green Tea Green tea is one of them. Do not use sugar. It may not tastegreat but it works. Other Foods Chilies, lemons, oranges, mangoes, garlic, ginger and onions are all food that contains many powerful antioxidants and
  37. 37. nutrients that strengthen your immune system. When you are strong, yourworkouts will be better and you will burn more fat. One common problem most women face when they first embarkon a weight loss program is that they constantly feel hungry. Food is always on their mind and it takes a toll on their willpower. One way to prevent this is to consume foods that are high in fiberand digest slowly. You will feel fuller for a longer period of time. Foods that are high in fiber are quickly digested and passed through the digestive track sooner. That means fewer calories areabsorbed resulting in less tendency to gain weight. Consume foods like oatmeal, oats, brown rice, whole grain breadand broccoli. Broccoli is so good for your body that you should make it a staple in your diet. The goal here is to consume whole foods and not processed foods. Generally, the whole foods are found on the perimeter ofmost supermarkets.
  38. 38. As long as you avoid the food in the inner aisles and shelves,you’ll be distancing yourself from the processed foods. Last but not least, as beneficial as these foods are, they will onlyhelp you lose weight if you’re on a caloric deficit and have a proper exercise regimen. The 2 key components to any fat loss is a caloric deficit while on a balanced diet and a good exercise program. Everything else isjust gravy. So, no matter how good and clean your diet is, make sure you’restill at a daily caloric deficit. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 6 - Water Not Wine While there is nothing wrong in drinking the occasional glass of wine, when you’re trying to lose weight, almost all the fluid youconsume should only be water.
  39. 39. The easiest way to get fat is to drink your calories. Avoid sodas,commercially sold fruit juices, sports drinks, etc. You only need water! And you should drink lots of it. This is why you should drink water… • Drinking ice cold water in the morning speeds up yourmetabolism • It reduces your appetite. Any time you feel like snacking, drink a glass or two of water and you’ll feel full and be lesslikely to snack. • It keeps you hydrated and healthy. • Your body needs water to metabolize fat. It’s part of the fatburning process. • You’ll be less likely to get dehydrated during exercise if youdrink water regularly.
  40. 40. There’s really no need to emphasize this any further. Drinkenough water daily. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 7 - The Power of Protein This is one of the most powerful techniques to speed up weightloss. The more proteins you consume, the faster you’ll lose weight. Thebody uses up more calories to digest protein. Unlike fats and carbs which are quickly and easily digested, proteins burn more calories. Never consume a carb without a protein. Never consume a fatwithout a protein. Just by having the protein together with these foods, you’ll prevent an insulin spike. One of the best ways to get protein in your diet is to eat eggs.
  41. 41. Eggs are one of the most nutritious foods on the planet. They have received a bad rep about high cholesterol and a lot of otherfalse information. This is highly ironic since cereals which are detrimental to one’s health are believed to be healthy, yet eggs which are truly beneficial are demonized. This book will set the record straight. Eggs are a wonderfulsource of protein, omega-3 fatty acids and a lot of other beneficial nutrients. Cholesterol in the body is due to saturated fat and trans fat and not dietary cholesterol. That means that despite what you havebeen told, eating the eggs with the yolk is just fine. In fact, it’s healthier since most of the nutrients are found in theyolk. Not only are eggs a fantastic source of lean protein and heart-healthy omega-3 fatty acids, but they contain some pretty important nutrients. Eggs are also considered to be the perfect food. They contain vitamin D, 7 grams of protein, vitamins B6, B12, choline, leucine,L-arginine and folate. You may not be familiar with
  42. 42. what most of these vitamins are but what really matters is that they are what your body truly needs. What truly matters is how you prepare the eggs and that you consume them in moderation. Do not fry eggs in saturated fat orin vegetable oils. Use coconut oil or olive oil. Fry them lightly or half-boil them. The point to note is that when you are losing weight, you shouldmix 2 egg yolks and the rest should be egg whites. This is assuming that you’re having more than 2 eggs. The reason for this is that egg yolks though high in protein, are calorie dense. So, you want the benefits that eggs provide but you do not want to add too many calories to your diet. If you’re still on the fence about this, Rochester Centre for Obesity in America, conducted research that proved eating eggsfor breakfast could limit daily calorie consumption by more than400 calories. Isn’t that fantastic? One point to note is that if you are consuming eggs daily, you willbe getting more than enough protein. It would be ideal to avoid protein shakes and other commercial protein products sold in your health stores. Ideally, we should be getting our proteins from natural sources.
  43. 43. Also, try and get eggs that are organic. They will contain lessomega-6 fats and more omega-3 fats. If you’re a vegetarian and don’t eat eggs… There are many vegetables that are high in protein too. You caneat those and achieve the same benefits. 20 High Protein Veggies • Peas (Green) • Mange Tout (Edible-Podded Peas, cooked) • Sweet Corn (Yellow) • Succotash (Corn And Limas, cooked) • Sprouted Beans, Peas & Lentils (Soybean Sprouts) • Lima Beans (Cooked) • Kale • Broccoli Raab (Cime di Rapa, cooked) • Parsley • Artichokes (Globe or French) • Spinach (Cooked)
  44. 44. • Mushrooms (White, cooked) • Collard Greens • Mustard Greens • Broccoli • Baby Zucchini (Courgettes) • Garden Cress • Beet Greens (Cooked) • Arugula (Rocket) • Brussels Sprouts (Cooked) Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 8 - Sleep Your Way To WeightLoss Getting enough sleep is crucial to losing weight. When you don’t get enough sleep, your body is stressed out and releases a hormone called cortisol. This hormone leads to weightgain indirectly.
  45. 45. What most people fail to realize is that being constantly deprivedof sleep will take a toll on your health in the long run. Research has shown that people who have less sleep eat more,feel hungrier and generally consume 350 calories more than required. Those who stay awake late often find themselves consuming snacks and heavy meals often. Your body’s insulin sensitivity and glucose tolerance levels will drop. This is bad since your body will go into fat storage mode instead of being in fat burning mode. When your insulin sensitivity is down, you will store fat much more easily. The sameapplies for glucose tolerance. Lack of sleep also increases the body’s stress hormone, cortisol. Once again the body’s fat burning ability decreases or in a worstcase scenario, just completely stops. If you’re eating on a caloric deficit and training daily, your body isalready stressed out. It needs sleep to rest and repair itself. Not to mention de-stress. There is a reason it is referred to as “beauty sleep”. All the best attempts at losing weight will be hampered if you can’t afford to get enough sleep at night. Power naps during theday will not cut it.
  46. 46. You need sleep at night for at least 7 hours. Most people claim toget by on less. They may… but at a price to their health in the long run. Aim to be more productive so that you get more work done in theoffice and don’t have to stay late. Stop watching late night TV and do not work out too close to bedtime. Ideally, you should be working out in the day. Try and meditate to free your mind from the daily stresses of life.Remember, even if you win the rat race, you’re still a rat. There is more to life than deadlines, targets and appraisals. Get enough sleep and you will find it much easier to shed the fat.The power of a good night’s sleep should never be underestimated. Do ensure that you’re getting at least 6 to 8 hours of sleep daily. Don’t burn the candle at both ends when you’re on a weight lossjourney. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 9 - Finding the Time
  47. 47. Most women are hard-pressed for time. You could be the motherof a newly born child who needs your full attention. Or you mightbe a career woman with demanding deadlines and you still need to juggle your duties as a wife. We live in a fast paced world. Everybody is running the rat raceto be the best rat. Time is a precious commodity that never seems to be enough. So what do you do? You improvise. That’s what you do. To put things in perspective, you must realize that there are 24 hours in a day. A one hour workout is 4 percent of your day. A 15minute workout is one percent of your day. An eight minute workout is “half a percent” of your day! But what can I achieve in 8 minutes? A lot! Anybody no matter how busy, can squeeze in 8 minutes. 8 minutes is too much? How about 4 minutes? What?! 4 Minutes? Yes. 4 minutes of Tabata protocol. You can Google it to find outmore. The point here is that you can cause a metabolic boost toyour body and put it in fat burning mode within 4 minutes and you will be in a fat burning state for hours. Will it be easy? No. But it will be effective.
  48. 48. If you do not have time for one hour long workouts, do quick bursts of 15 minutes or even less. The difference is that the shorter workouts will have to be more intense. However, it will befor a short while only. There are also other methods to ensure that you burn more calories. Get yourself a pair of ankle weights and wear themthroughout the day. You will burn more calories when you walk and move. If you’re a stay at home mom, get a haversack and add some weight in it. Throw in a telephone directory or 2 and wear the haversack. The added weight will make everything more difficult and you willbe burning more calories because of the added resistance. Get yourself a Fitbit which will track the number of steps you takedaily. Aim to increase the number of steps by 100 everyday. Climb the stairs instead of using the elevator. Walk to thesupermarket if you can.
  49. 49. If you’re the mother of a newborn, get an infant sling and place your baby in it. Then proceed for a 30 minute walk. Excellent exercise for you and the baby gets a breath of fresh air too. You may not have enough time. Yet, with a bit of imagination, you can incorporate many little practices and changes in your lifeto burn more calories. Once you have that done, get a journal and record your hourly activities. See where your time goes. “Oh look! I’m watching Sex and the City reruns daily!”… ah hah! A time waster right there. Cut it outand spend that 30 minutes exercising. It will do you more good than watching, Samantha, trying to get it on with all the guys inNew York. Do whatever you can with whatever time you have. Even if it’sonly 4 minutes. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 10 - Structuring Your Workouts The importance of following a good training regimen that not onlyboosts your stamina, but also strengthens and tones your body cannot be over emphasized.
  50. 50. Cardio is a great way to burn calories and lose weight. Millions of women around the world focus ONLY on cardio workouts. This is a mistake because strength training is crucialfor weight loss too. The more lean muscle mass your body has, the more calories itburns while at rest. That essentially means you’ll be a fat burning machinethroughout the day. The best way to structure your workout will be to have 3 cardiosessions a week and two resistance training sessions. The Power of Fasted Cardio Cardio is extremely effective when done on an empty stomach. You may have heard that exercising on an empty stomach is great for weight loss. However, the idea of a strenuous workoutso soon after waking doesn’t appeal to most people. The good news is that it does NOT have to be strenuous.
  51. 51. In fact, it’s best to keep things relatively light. One of the best ways of losing weight is to go for a brisk walk first thing in the morning. A short 20 to 30 minute walk is ideal. You should be able to hold a conversation while walking. You shouldn’t be exerting yourself to a point where you’re panting andgasping. We’re not aiming for high intensity here. When you wake up in the morning, your body is in a fasted state.Your glycogen levels are low and the food in your body would have been digested. This means that your body will be forced to burn fat for fuel whileyou walk. So, during the 20 to 30 minutes that you’re walking, your body is burning its fat stores for fuel. This is a very powerful method and since it’s not strenuous, youcan do it daily.
  52. 52. The morning walk will also boost your metabolic rate and you’ll burn more calories throughout the day. If you don’t wish to walk, you may swim or use a stationary bike.As long as it’s a cardio activity that’s at a moderate pace, your body will burn fat and your efforts will pay off. You may wish to engage in strength training or a short high intensity interval training later in the day. That’s perfectly fine because the morning workout is just meant to speed up the fatburning process. It’s an additional technique to help you reach your weight goalsfaster. This is such an easy method that anyone can do it. If all you can manage is a 10-minute walk, then just do 10 minutes. With time, you can slowly progress to 20 or 30 minutes.There’s really no need to go above 30 minutes. Give this method a try and within a couple of weeks, you will seethe difference. Weight training
  53. 53. Many women worry about getting bulky and muscular like men ifthey were to train with weights. This assumption is false. Even men struggle with gaining muscle. Women who train withweights will look leaner and more defined but they will not become manly. You can cast aside all worries about looking like a femalebodybuilder. Bodyweight training such as squats, push-ups, lunges, dips andpull ups are great ways to work your muscles and joints. It’s crucial to work your muscles or they will atrophy with age.Look for exercises that tone your thighs, butt and arms. These are common problem areas for many women. While cardiowill help you shed the fat, strength training will give you the curves and definition that will make you look fit, healthy andradiant.
  54. 54. A short 10 to 15 minute full body workout done early in the day will work miracles. This type of workout is known as HIIT… HighIntensity Interval Training. Here’s the kicker. You can even do a HIIT workout in one spot and still sweat like crazy. For example, let’s look at this workout circuit. Sit Ups – 45 seconds Burpees – 45 seconds Jump Squats – 45 secondsPush Ups – 45 seconds High Knees – 45 seconds Jumping Jacks – 45 secondsBurpees – 45 seconds Alternating Lung Jumps – 45 secondsSit ups – 45 seconds Push Ups – 45 seconds
  55. 55. Each exercise will have 15 seconds of rest before you move on tothe next. You could do this workout in a cubicle. It takes up that little space… BUT… most people will not be able to even make it to the 9th exercise. Why? Because of the intensity. You need to go as hard as you can go.There is no taking it easy. If all you have is 10 minutes, then it MUST be a hard 10 minutes. The good news is that this is just 10 minutes. You’ll be in the ‘hurt box’ during this time but you need to keep telling yourself…“It’s only 10 minutes! I can do this.” You could complete a workout within a commercial break. It’s that fast. If you do this workout early in the day, your body willbe in fat burning mode throughout the day because of the intensity. It creates a situation in your body known as post-exercise oxygenconsumption. That means your body will be burning calories at anaccelerated rate for 10 to even 14 hours after your workout is over.
  56. 56. It’s amazing what just 10 minutes can do. The reason you do it early in the day is because your metabolismdrops the moment you go to bed. By completing your training early in the day, you’ll reap maximum rewards. It’s also worth noting that it’s best that you make these short workouts full body workouts. Do compound movements such assquats, jumps push ups, etc. By recruiting as many muscles in your body as you can, you’ll beensuring that your workout is engaging the whole body. Don’t just try to wing it with simple exercises such as dumbbellcurls and call it a day. All you have is 10 minutes. You have to make it count. Even 3 of these short workouts a week will transform your bodywithin a month. Go ahead and give them a try. You will be amazed.
  57. 57. Do remember to have 2 rest days a week. You can split them upor you can have both days back to back. It’s really up to you. What matters is that you take a break every week so that your muscles and central nervous system have time to recover. By going too hard without rest, your body will get tired and stressedout. You may end up hitting a weight loss plateau and once thathappens, you won’t lose weight no matter what you do. You will then need to take a 4 to 5 day break just to recover. Thiswill slow down your progress and you may even gain weight. Take a 2 day break every week. Do your research online and find the best resistance training andcardio workouts. Vary your workouts and challenge your body. You’ll get strongerand leaner in no time at all.
  58. 58. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 11 - Putting the Fun In It Make your exercise sessions fun. Find a workout buddy if youneed one. Don’t do the same workouts daily. Monotony can discourage eventhe most enthusiastic woman. Try something new. Maybe yoga at the gym… or kickboxing. You could try rock-climbing too! Feel like dancing? Check out Shaun T’s workouts and followalong. The key here is to keep moving. Your caloric deficit will causeweight loss no matter what you do. The exercise is just to speed up the process.
  59. 59. Do whatever you like. Cycling, running, swimming. What matters is that you MOVE daily. A sedentary lifestyle iswhat causes obesity. Keep moving and keep it fun. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 12 - Dealing with Slip Ups It’s going to happen. Sooner or later it definitely is going tohappen. “What’s going to happen?” you ask. You’re going to slip-up on your diet and eat something you knowyou shouldn’t or you may not do a workout that you know you should. It happens to almost all of us. How you proceed from a slip- up makes all the difference to whether you succeed in your weightloss journey or fail miserably.
  60. 60. Let’s look at slipping up with your diet first. When you go on aweight loss journey, it usually involves eating less than you’re accustomed to, in order to create a caloric deficit. You’ll also needto focus on eating foods that are healthy and wholesome while avoiding processed and junk food. However, the body is already used to eating without much thought and you’re probably addicted to processed and junk food without even realizing it. Millions of people are, and when they tryto ditch these unhealthy foods, they get cravings and mood swings. The key point is to make the changes gradual. Only aim for a 500 calorie deficit daily. This is a manageable amount and you will notbe feeling pangs of hunger. You may feel a little peckish but it will be manageable. If you cutyour calories too drastically, you will be feeling hungry all the time and this is sheer mental and physical torture. Changing your foods overnight causes the same problem. Your body is not used to it. Aim to gradually reduce consumption of the bad foods and replace them with good ones.
  61. 61. If you drink 3 cans of soda daily, cut it down to 2 for a week andthen bring it down to 1 can… and finally, put an end to the soda habit. Don’t just give up sodas overnight. Problems arise when people try to do too much too soon. Theymake things so challenging that compliance becomes a nightmare. People aim for perfection. Sooner or later they lose the battle of wills within themselves andgive in to temptation and eat a greasy cheeseburger and fries or they polish off an entire bag of cookies. When that happens, they feel guilty and think that they have failed. They then believe that they’re destined to be fat and theythrow in the towel and give up on their goal. This happens to millions of people and is the reason why so many people quit. The first point to note when you slip-up is that you made a singlemistake. You have not failed yet. You only fail when you give up.If you accidentally dropped your mobile phone, wouldn’t you quickly pick it up, dust it off and keep it safely? Surely you wouldn’t keep dropping it and smashing it because ofthe first accident.
  62. 62. In the same way, acknowledge your slip-up and move on. Tell yourself that you will be more mindful of what you eat. Ease upon your stringent diet and allow flexibility while maintaining a caloric deficit. Do not deprive yourself of too much too soon. As for your workouts, the same mindset should apply. If you miss a workout today, make sure you do one the next day. Never ever miss more than 3 workout sessions in a row or you’ll convenientlyfall off track and it will be very tough to go back. If you dread exercising, you’re either pushing yourself too hard oryou’re engaged in an activity that you have no interest in. Exercise is meant to boost your metabolic rate and increase fat burning. Your diet and caloric deficit is what really matters whenit comes to fat loss. Missed workouts and diet mistakes are not the end of the world and should definitely not be the end of your weight loss journey. It is a journey and it’s inevitable that you get lost along the way every now and then. If you stay on track and keep going despite your setbacks, you will reach your goal. That’s almost always howmost people reach their goals. Keep your chin up and keep moving forward.
  63. 63. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 13 - Taking Time to Smell theRoses There will be times when you just feel like giving up. This isnormal. What you need to do is relax and enjoy the process. Be satisfied with even a pound of weight loss. You can lose more the followingweek. What matters is that you know that you’ll get there and you muststay positive. Don’t obsess over your weight. Maintain the caloric deficit, do your workouts, drink enough water, get enough sleep, make yourworkouts fun… and relax. You will reach your goal. Watch a movie or a comedy to de-stress. Go on a vacation but don’t throw your diet away.
  64. 64. Always keep your chin up and keep going forward. Visualizewhere you want to be… and you’ll get there. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/ Chapter 14 - Getting There and StayingThere Most women who lose weight often gain it back after a while. Even people on TV shows such as The Biggest Loser gained allthe fat they all once the show ended. In order to stay slim, you need to change your lifestyle. You’ll need to practice whatever you’re learned in this book forlife. Once you reach your ideal weight, you will need to consume yourcalories at maintenance level. This will ensure that you neither gain nor lose more weight. Keep doing the workouts you’re doing to stay fit.
  65. 65. You’ll always have to be on the ball. A rolling stone gathers nomoss… so you’ll need to keep at it. It took you so much effort to get to your weight loss goals… don’tlose it all by going back to your old ways. Eat healthy, stay active… and be happy. Conclusion Well… you’ve reached the end of the book. If you follow what was stated in here without giving up, you will reach the body you desire. Don’t quit. If you’re tired of starting over, stop giving up. You can do it. Millions of women have successfully lost weight and kept it off. If they can do it, so can you. All the best in your weight loss journey.
  66. 66. Best offer to Fitness / Potential / Diet Package: https://www.digistore24.com/redir/452112/HananMalik/

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